Wellness Wednesday 💪| Day 19 #CalmDecember
As the holiday season draws closer, we're usually eating more than usual & what we know is not necessarily the best. While our taste buds might feel great momentarily, it doesn't last long. We end up feeling like we've eaten too much, might feel bloated, it affects our emotions, our mood and we feel just ugh! 😩Well, there's a great solution - it's a delicious snack, bright and colourful, great for anyone to eat AND is Mother Nature's candy - FRUIT!
So grab your favourite fruit 🍉🍓🍍🍑🍇🍒🥝serve it up on a platter like this gorgeous platter from @the_sunkissed_kitchen and you'll be popular with everyone - because it tastes great & they feel great after!
#mindfulliving#wellnesswednesday#fruitlove

All of our essential oil blends are diluted with coconut oil for its natural antioxidants, anti fungal and antibacterial properties. It is easily absorbed and it’s deep moisturising qualities help keep skin soft. 🥥

11 minutes ago12

Just before you say, "Chicken of course," you should know why.
And it's not because it sounds cool to eat chicken more than beef.
Red meats (pork, beef) generally contain more saturated fat (the type you don't want accumulating in your body) and cholesterol than chicken. The presence of Cholesterol and saturated fat increases blood cholesterol and can trigger heart disease.
So, just before your friend or colleague drags you out for lunch, keep this in mind.
We care about your fitness and healthy living.
#wellnesswednesday#fitness#lagosgym#gymandspa#workoutwithus#tryourgymandspafacility

🧬 The science behind it - when you start an exercise your brain recognises this a moment of stress and triggers your fight or flight response. To protect yourself and your brain from stress, it releases a protein called BDNF (Brain Derived Neurotrophic Factor). BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. This, combined with the hormones released after exercise (endorphins etc.) and the sense of accomplishment and self confidence you earn after achieving something, you feel really good! 💪
Send this to someone if you found it useful 📥 #WellnessWednesday#etiskatea

This week’s #WellnessWednesday looks at the opening of a new Holistic Health Innovation Hub at urban healing hotel @monasterequebec. The Hub, which is said to be both a physical and virtual collaboration space, will offer intervention and research projects to individuals and organisations alike.

27 minutes ago110

Anyone feeling a little overwhelmed with all the Christmas parties, planning Christmas day, buying presents and doing everything for everyone else? 🎁🌟🎄 Make sure that you take care of yourself first, so that you can be on top-form for everyone else. ✅

Yep 😋😉😘 Nearly there peeps....... halfway through the week...... and weekend is in sight 👐 don't know about you lot but I'll be greeting it with open arms 🤗🤗...... in the meantime try not to spill food on your boobs 😂🤣😘 #SandyTropic

We couldn't wait to share this #WellnessWednesday recipe with you. Needing post workout fuel? Try this! Healthy protein, major nutrients packed in, all good stuff your brain will say YES to. Nom Nom Nom away guys! .
Smokey Pan Fried Norwegian Cod with Avocado Toast
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Chipotle paste adds a hot smokiness to the fish that is the perfect match for avocado and makes a delicious healthy breakfast/brunch dish. You could add a poached egg if you fancy ;)
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Serves 2
Prep time 5 minutes
Cook time 10 minutes
Ingredients: .
2 x 140g chunky skin on Norwegian cod loins
2 tsp chipotle paste
2 tsp coconut oil
2 slices sour dough bread
1 large ripe avocado, peeled and stoned
sriracha chilli sauce, to serve
Method
1. Brush the cod with the chipotle sauce. Melt the oil in a heavy based pan until hot. Add the cod, skin side down, and cook for around 2 minutes until crispy then flip it over and cook the top until the fish just flakes but is cooked through – this will depend on how thick your fish is.
2. Toast the sour dough and roughly mash the avocado on top. Place the cod on the toast, sprinkle with salt and pepper and serve with the chilli sauce.

Exercise is only half of the journey! Getting your nutrition right is just as important - if not more - to achieving your fitness goals 💪
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Try out this delicious vegan chickpea curry jacket potatoes! Great to enjoy hot or cold, on-the-go or at home! 💛
💪 Pop your sweet potatoes in the oven to roast for 45 mins, While that’s happening mix some onion, garlic, ginger and green chilli into a pan together, and cook for 2-3 mins in coconut oil. 💪 Throw in your favourite spices (we recommend garam masala!) and tikka masala paste, cook for another 2 mins, and then tip in some tomatoes. Bring that to a simmer, pour in the chickpeas and cook for 20 mins until nice and thick!
💪Finally, cut the roasted potatoes in half and spoon over your chickpea curry! Enjoy! 😋 (recipe: @bbcgoodfood )
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#WellnessWednesday#JustFloowGlobal#fitspo#fitnessfood#healthyeating#gym#postworkout#fitnessnutrition#healthyfood#fitfood#mealprep#mealprepideas#healthysnack#fitnessfresh

#WellnessWednesday : Lemons are rich in vitamin C and citric acid, so they can help brighten and lighten your skin when used over time.
Vitamin C is also a great antioxidant for neutralizing free radicals and boosting collagen production - this means that it can help lighten age spots, dark spots, or a fake tan gone wrong.
#beautywave#lemons#vitaminc

Learn How To Live With Diabetes.
▪
It is common to feel overwhelmed, sad, or angry when you are living with diabetes. You may know the steps you should take to stay healthy, but have trouble sticking with your plan over time. This section has tips on how to cope with your diabetes, eat well, and be active. 🔻
Cope with your diabetes.
Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.
Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better. 🔻
Eat well.
👉Make a diabetes meal plan with help from your health care team.
👉Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.
👉Eat foods with more fiber
👉Choose foods such as fruits, vegetables, whole grains, cereals, and low-fat or skim milk and cheese.
👉Drink water instead of juice and regular soda.
👉When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken or turkey without the skin, and one quarter with a whole grain, such as brown rice or whole wheat pasta. 🔻
Be Active.
👉Set a goal to be more active most days of the week. Start slow by taking 10 minute walks, 3 times a day.
👉Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, heavy gardening (digging and planting with tools), or try push-ups.
👉Stay at or get to a healthy weight by using your meal plan and moving more.
#diabetestype2#diabetesfood#diabetesawarenessmonth#diabetestype1#diabetesgestacional#diabeteslife#healthylifestyle#healthy#wellnesswednesday#wellnessjourney#healthyeatinghabits#livinghealthy#fitnessmodel#fitnessaddict#fitnessjourney#idf#who#projectbluenovember#type2diabetesawareness#type1diabetesawareness#physicalactivity

50 minutes ago115

Armpits smelling A-OK 👌 😂
Just kidding.
I’ve not showered yet.
Anywhoo.... Now that I have your attention.
I wanted to talk a little about jealousy.
To me it’s one of the most damaging emotions.
Not just between you and those around you but to yourself too.
It’s easy to get consumed by it and let it ruin your life.
It stops you from seeing your own strengths.
However, we all experience it.
You’ve just got to know what to do with it.
I heard this amazing tip from @marieforleo which had totally changed my view on jealousy. I used to think it was completely unnecessary and should be banished. However as Marie points out in one of her #MarieTV episodes, jealousy reveals something that you want.
When I did my first YTT weekend I felt horrible.
I’m a decently flexible person but in comparison to most yogis I’m super stiff.
Especially my legs in the frontal plane. I just can’t. There are so many mind blowingly strong and flexible people on my course that at first I have to admit I felt a pang of jealousy that I couldn’t do what they could.
However I sat with that feeling and it became a motivator for me. Not to be able to “beat” someone else but to be able to surpass myself.
So I have practiced, and practiced and practiced.
This morning was the first time I managed to do this pose.
It’s not perfect.
But what you’re seeing is my absolute pure joy of making some progress.
So, if you’re feeling jealous about something, listen in a little.
What is this jealousy telling you?
And more importantly, what will you do about it?

BE THE BEST YOU 💫
Everyday I work on being the best me I can be. Always learning about myself, what makes me happy, what makes me tick. Always trying to learn something new, being a student to my craft. Once you know yourself inside out, no one can dictate to you who they think you should be!
#foodforthought#bethebestyou#growth#2018lessons#alwaysastudent

53 minutes ago116

To finish up #wellnesswednesday , I would like to share all I am grateful of.
This photo is of John and I at the Nutrimetics Christmas lunch on the weekend where we and other consultants received many generous rewards.
So I would like to express my immense gratitude for Nutrimetics and all the doors it has opened up in my life.
First and foremost, all the wonderful people we have met along our journey and all the support and they have provided and the lifelong friends we have made.
Second, the opportunity to create our own business which over the years has grown into a multi-million dollar business over time.
Thirdly, all the fantastic opportunities for travel that Nutrimetics has provided. Italy, Vietnam, Greece, Hawaii, China, and so many more, and more on the horizon.
and lastly, the luxury cars that Nutrimetics has rewarded for achieving. While this may sound shallow, it is exactly the opposite, as these cars have come at times when we were then able to give our personal car to our daughter to help her out at school and return home for visits.
Nutrimetics has provided a life that we never dreamed was possible before joining, and for that, I am forever grateful. .

I had requests for more seasonal workouts 😂🤓! I made this one special for the requester because she is an upstate New York gal who now lives in Cali. She will be headed home to the snowy ⛄️climate for the holidays, so I thought Frosty would be an appropriate workout before her travels.
⛄️
As a side note.. I am so impressed by all of you that are running in freezing or below freezing weather🥶.#toughcookies ⛄️
Specifics:
🥶Blue star = do the workout. Start at the 🎩 and move down🥶
SLDL W KB=single leg dead lift w kettle bell. Kick opposite leg straight back. Hold KB in opposite hand as leg on ground. Lower KB to ground keeping leg mostly straight and back flat
⛄️
Ball Bridge curls-laying on back with feet on ball, dig in heels, lift hips up, roll ball toward you and away
⛄️
Squats to box with kettlebell overhead press-hold KB at shoulder palms facing out. Squat to box or bench tap and stand. As you stand press weight overhead. Dumbbells ok to use too
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Side plank with top leg lift- on elbow, you can use top hand as another small balance point
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Calf raises weighted- you can use a machine or bar on shoulder, or hold dumbbells. It should be enough weight to be very difficult the last two reps. If not up the reps some.
⛄️
1mile push the pace
🥶 workout above again
2 miles with 2 400m sprint included
🥶workout above again 😅 phew you won’t be chilly after that one
⛄️
#hiitworkout#runnergirl#runnersofinsta#runningmama#workout 💪 #holidayvibes#winterworkout#wellnesswednesday#wednesdaymotivation#movementismedicine#movementculture

1 hour ago16

#WellnessWednesday
Have an ‘appy’ Christmas! If the Christmas rush has you in a frazzle, here are a few apps designed to help you switch off, chill out and cope with the extra demands of the festive season. - Santa’s Bag This app helps you keep track of your Christmas spending, check your shopping list and cross off your purchases as you go. (Free from iTunes) - Happy not perfect Stress relief is in your pocket with this collection of guided meditations and mindfulness games. (Free from iTunes and Google Play) - Sleep Sounds Let serene sounds like gentle rain and ocean breakers send you to another place. (Free from Google Play) - What’s Up? ReachOut Australia’s app has games, forums and a thought tracking diary to help you cope with anxiety, stress and feelings of depression. (Free from Google Play)
#MSWA#HolidayTips#StressRelief